Featured Image – FUN Times at the Saturday AM Class!!

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

 

➡️ Games Bound Raffle – 11 August 2024

 

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

 

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 050824

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

Repeat (similar) from 14 July 2023 (Rx now C2B)…

1)

a) Practice – Partner Wall Balls (side by side)

b) Practice – Wall Ball, extra airsquat, Wall Ball (2 for 1 wall ball)

 

Score = For Quality

 

then…

 

2) Complete the following FT:

50-40-30-20-10 Wall Balls (13.6kg/9.1kg)

10-8-6-4-2 Wall Walks

20-16-12-8-4 C2B Pull-ups

 

TC – 25 min

 

Score = Time/TC plus 1 sec/Rep missed

 

LITE:

T2(L2) – 45-35-25-15-5 WB (13.6/9.1kg)

T1(L4) – 45-30-20-10-10 WB (13.6/9.1kg)

Int1 – 9.1/6.3kg; 18-14-10-6-2 C2B

Int2 – 9.1/6.3kg; 9-7-5-3-1 WW; 16-12-8-4-1 C2B

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height); 8-6-4-2-1 WW; PU

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10-8-6-4-2 Half WW; PU (G/P)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 10-8-6-4-2 1-Step WW; RR (0,5/0m)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 10-8-6-4-2 WormW; RR (0m/0,5m)

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!